1.To avoid injuries, Only a few of us know, to stretch in your workout routines to build muscle.

2.You need to hold your stretching position for more than 60 seconds that is what will increase your flexibility. Then Hold your position for 20 seconds that’s enough for warm ups keep each position for at least 60 seconds.

3.Now the fun part of the workout routines to build muscle is to focus on lifting weights at least three to four times per week. The idea here is to stimulate your muscles with resistance which results in your muscles growing bigger.

4.You need to rest. This is very important task for your workout routines to build muscle. You need to rest in between sets and stations to make sure that the body has enough time to keep its energy. It is also advised that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

5.Ok, let’s get into the nutritional part, that is very important for your workout routines to build muscle. Eating at least 5-7x a day balanced meals from carbohydrates, to proteins and fats. If your focus is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should be about 35% of your intake and your fat is the remaining 20% of yourintake. The focus is that over half of those meals are solid whole food meals and the remainder can be liquid meal replacement shakes.

6.Stay away from supplements that have not been on the market for 3 years, to pass the test of time. Follow these rules and you will find out that only a small handful of supplements are still standing. You should not go with out is: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. This will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

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